Strength&Conditioning 

Every 4 Min For 12 Min(3R)

30 Cal Row

30 Push-Up
-İmmediately After-
Every 4 Min For 12 Min(3R)

75 Double Unders Or 100 Single Jump Rope

25 Toes-To-Bar
-İmmediately After-
Every 4 Min For 12 Min(3R)
20 Cal Assault Bike
15 Kb Swing(24Kkg-16Kg)